Do you find it difficult to get back into your usual routine after the summer? Aromatherapy can help you return to your routine by incorporating it into small rituals for rest, concentration and well-being while the body readjusts to its usual schedule.
After weeks of more flexible schedules, returning to work, school, the gym or studying means readjusting sleep, mealtimes and periods of activity. That is why, during the first few days, we may feel more tired, sleep less well or find it difficult to regain our focus. In addition, changes in routine and stress may also coincide with digestive discomfort.
1. Get back to your usual schedule
Our body functions according to circadian rhythms of approximately 24 hours. Light, meal times, physical activity and regular sleep help to keep them synchronised.
It is therefore advisable to gradually return to a consistent time for going to bed and getting up. Likewise, create a transition at the end of the day: reduce the intensity of the light, avoid working until the last minute and set aside a few minutes to slow down.
2. Essential oils to support rest
Aromatherapy can form part of this ambient ritual. You can add 5-10 drops of mandarin essential oil to an ultrasonic diffuser and diffuse for 20-30 minutes while you get ready to rest.
Another alternative is Sinergia SUEÑO, with lavender and ravintsara, formulated to accompany your bedtime routine.
In addition, aromatherapy has been studied in relation to sleep quality. A systematic review and meta-analysis found favourable results, although the authors noted a high degree of heterogeneity between the studies.
Essential oil MANDARINA BIO 10 ml
Aromatic synergy SUEÑO 15 ml
3. Aromatherapy for concentration when returning to work
Opening your email, organising your schedule, studying or getting back to projects requires us to regain our ability to focus. In addition to resting and organising tasks by priority, we can also create an environment that helps us gradually get into “work mode”.
Lemon essential oil, with its fresh aromatic profile, can be used as an environmental cue associated with these periods. Add 5-10 drops to the ultrasonic diffuser and use it for short periods while you work or study.
Likewise, PHYTOmemory combines lemon, rosemary cineole and peppermint in a synergy designed to accompany periods of study, work and concentration.
Essential oil LIMÓN BIO 10 ml
PHYTOmemory
4. What if getting back into the routine affects your stomach?
The brain and digestive system communicate bidirectionally through the so-called gut-brain axis. Therefore, periods of stress or changes in schedules may be associated with changes in digestive perception and function.
Before turning to any product, it is advisable to get back to basics: keep regular meal times, eat while seated, chew well and make mealtimes a genuine break.
As a wellness complement, an abdominal massage can be performed by diluting 1 drop of lemon essential oil and 1 drop of Indian frankincense essential oil in a dessert spoonful of sesame oil. Gently massage the abdomen using circular clockwise movements.
Remember that lemon essential oil obtained by cold expression is photosensitising. Avoid exposing the area to sunlight or UV radiation for 12 hours after application and always consult the product-specific instructions.
Essential oil INCIENSO DE LA INDIA BIO 5 ml
5. Aromatherapy and habits: consistency rather than perfection
Aromatherapy for getting back into a routine works best when it is understood as a complementary tool within a set of healthy habits.Aromatherapy for getting back into a routine works best when it is understood as a complementary tool within a set of healthy habits.
Therefore, prioritise rest, gradually return to your usual schedule, stay active, eat calmly and set aside time to switch off. If persistent, severe or recurring discomfort occurs, consult a healthcare professional.
This autumn, getting back into the rhythm does not mean rushing straight back into a hectic pace. It means creating small cues that help the body and mind recognise each moment of the day again.
Explore our aromatherapy and essential oil solutions to support a gradual and mindful return to routine.
Bibliographical references
- Kalkanis, A., Lenkens, D., Steiropoulos, P., & Testelmans, D. (2025). Sleep regularity as an important component of sleep hygiene: A systematic review. Sleep Medicine Reviews, 84, 102203. https://doi.org/10.1016/j.smrv.2025.102203
- Lin, P. C., Lee, P. H., Tseng, S. J., Lin, Y. M., Chen, S. R., & Hou, W. H. (2019). Effects of aromatherapy on sleep quality: A systematic review and meta-analysis. Complementary Therapies in Medicine, 45, 156–166. https://doi.org/10.1016/j.ctim.2019.06.006
- Gong, M., Dong, H., Tang, Y., Huang, W., & Lu, F. (2020). Effects of aromatherapy on anxiety: A meta-analysis of randomized controlled trials. Journal of Affective Disorders, 274, 1028–1040. https://doi.org/10.1016/j.jad.2020.05.118
- Santos, J., Maran, P. L., & Rodríguez-Urrutia, A. (2025). Stress, microbiota, and the gut–brain axis in mental and digestive health. Medicina Clínica, 164(6), 295–304. https://doi.org/10.1016/j.medcli.2024.11.023
Fermina Pérez Carmona
Degree in Chemical Sciences
